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Allergy-Friendly Black Bean Burritos

ThinkstockPhotos-86495644Serves 6
Free of: Gluten and all top allergens.


  • 6 10-inch tortillas (look for allergen-free and gluten-free brands)
  • 2 tbsp olive oil
  • 1 medium red onion, diced
  • 1 tbsp chili powder
  • 1 cup (250 mL) frozen corn, thawed
  • 1 14 oz (398 mL) can black beans, drained and rinsed
  • 2 cups (475 mL) cooked rice
  • 2 large tomatoes, diced
  • 1 avocado, diced
  • 1 cup (250 mL) fresh cilantro
  • 2 cups (475 mL) grated cheddar-style shreds (e.g. Daiya brand) or grated cheddar (if no dairy allergy)
  • 4 green onions, sliced


  1. Pre-heat oven to 350º F.
  2. In a large sauté pan, heat olive oil. Sauté onions 5 minutes.
  3. Add chili powder, corn, beans and rice. Stir and remove from heat.
  4. Put tortillas on cookie sheet, warm in oven for 5 minutes. Then remove from oven and lay out all six on work surface. Spoon equivalent amount of bean mixture onto center of each tortilla.
  5. Top with tomato, avocado, cilantro and ‘cheesy’ shreds. Fold in two horizontal sides of each tortilla over the filling, then roll up from bottom to form burrito.
  6. Cut into two to serve, and garnish with green onion.

Recipe by Simon Clarke

First published in Allergic Living magazine.
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